What To Eat & Drink For A Good Night’s Sleep

Monday August 7, 2017 at 1:19pm

What To Eat & Drink For A Good Night’s Sleep

For dinner…    

·      Tuna salad (with lettuce and tomatoes) 

Fish such as Tuna, salmon or halibut are high in vitamin B6, which your body needs to make melatonin and serotonin.  

Tomatoes are one of the best sources of lycopene, a mineral important for sleep.  

Lettuce contains significant amounts of a substance called lactucarium, which is a natural opiate.  

FACT: This is why extract of wild lettuce is sometimes found in herbal sleeping tablets.

·      Quinoa, kale & Halibut  

Wholegrains like quinoa are rich in magnesium—consuming too little magnesium may make it harder to stay asleep.  

Dairy products are well-known calcium-rich foods. But green leafy vegetables, such as kale, also boast healthy doses of calcium, which is believed to help sleep. 

·      “Sushi bowl”: White rice and salmon  

White rice has a high glycemic index, which  will significantly reduce the time it takes you to fall asleep, according to an Australian study.   Like tuna, salmon is high in vitamin B6. 

 

The perfect bedtime snacks… 

  ·      Cheese & crackers  

Just like yoghurt, cheese contains calcium which can help you sleep. 

·      Carrots & hummus  

Gram for gram, carrots are the most potent sources of alpha carotene, behind canned pumpkin, which has been proved to help sleep.   Chickpeas in hummus are also a good source of tryptophan. 

·      Yoghurt with honey, walnuts & almonds 

The calcium found in yogurt helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin.  

The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily.

Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Additionally, walnuts contain their own source of melatonin, which may help you fall asleep faster.    

Almonds are rich in magnesium, a mineral needed for quality sleep. A study published in the Journal of Orthomolecular Medicine found that when the body’s magnesium levels are too low, it makes it harder to stay asleep.

·      A bowl of porridge (prepared with milk) 

A bowl of porridge combines two components which will help you sleep:  carbohydrates (from the oats) and calcium (from the milk).

·      Banana & Kiwi smoothie (Blended with milk) 

Bananas contain Typtophan, potassium, magnesium and healthy carbs so would make an ideal snack for anyone suffering with sleeplessness. 

The high amount of serotonin in kiwis, could significantly increase sleep duration. 

 

 

What to drink … 

·      Cherry juice 

Cherries, particularly tart cherries, naturally boost levels of melatonin, which should help you fall asleep faster. 

  ·      Chamomile tea & honey 

Steeping a cup of chamomile tea will help you sleep. According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.

» Categories: Sleep
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